Month: March 2019
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WOD July 10, 2017 (Monday)
Read More: WOD July 10, 2017 (Monday)SKILL WORK: Max Unbroken Pull-ups EMOM 6 minutes of Max unbroken Chest-To-Bar Pull-ups or max unbroken kipping pull ups. For beginners work on regular kipping pull ups. WEIGHTLIFTING: Overhead Squat Overhead Squat ( E2MOM 14 mins 4 OHS at 75% of 1rm OHS ) WOD: 21-15-9 of: Push press 115/85, rx+ 135/95 Double Unders Lateral…
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WOD July 7, 2017 (Friday)
Read More: WOD July 7, 2017 (Friday)ROW SPRINTS: 6 X 100 Meter Row -Score is your slowest time WEIGHTLIFTING: Back Squat E2MOM 14 minutes 3 back squats at 65% WOD: CrossFit Games Open 15.1 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115/75# 5 Snatches, 115/75#
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WOD July 6, 2017 (Thursday)
Read More: WOD July 6, 2017 (Thursday)SKILL WORK: Weighted Pull-ups EMOM 6 minutes 4 weighted pull ups WEIGHTLIFTING: Squat Snatch EMOM 10 minutes 2 Full Snatches at 70% of 1 RM WOD: 10 Rounds for time: 10 Wall ball shots 20/14lb, 10/9′ ft target 200M Run
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Compete or Support One World Athletes at the Triples Series!
Read More: Compete or Support One World Athletes at the Triples Series!Looking to compete or maybe show some support for your favorite One World Athlete? Roll on out to Alameda Crossfit on July 22, 2017, starting at 08:00 am as a few of our very own athletes will be competing against the areas local boxes at the Battle on the Bay Triples Series! Alameda CrossFit 800…
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WOD July 5, 2017 (Wednesday)
Read More: WOD July 5, 2017 (Wednesday)SKILL WORK: Tabata Single Arm Kettle Bell Walk 24/16KG -alternate every round WEIGHTLIFTING: Snatch Grip Deadlift E2MOM 12 minutes 4 SGDL at 80-85% of 1rm snatch WOD: For Time: 50 Burpee Box Jump Overs 24/20 *Cap 11 minutes*
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WOD July 4, 2017 (Tuesday)
Read More: WOD July 4, 2017 (Tuesday)SKILL WORK: Tabata Alternating Hand Stand Hold/L-sit hold WEIGHTLIFTING: Bench Press E2MOM 10 minutes 5 bench press @ 70% WOD: “1776” AMRAP 17 Minutes 7 Burpee Bar Muscle Up, rx+: Burpee Ring Muscle Up 4 Rope Climbs 76 Double Unders *Scale Burpee bar muscle ups with burpee chest to bar pull ups
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WOD July 3, 2017 (Monday)
Read More: WOD July 3, 2017 (Monday)SKILL WORK: Ring Dips & Strict Pull Ups EMOM 6 minutes: 5 Ring Dips 3 Strict Pull Ups WEIGHTLIFTING: Overhead Squat E2MOM 12 minutes 5 OHS at 65-70% of 1RM WOD: For time: 800 meter run 4 Rounds of DT, RX+: 5 Rounds 12 Deadlifts, 155/105lbs 9 Hang Power Cleans, 155/105lbs 6 Push Jerks, 155/105lbs…
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Congratulations to OW Youth Olympic Weightlifters!
Read More: Congratulations to OW Youth Olympic Weightlifters!Congratulations to our One World Barbell Club Olympic Weightlifters, Brooke and Annelisse. Both young ladies competed in the June 2017 USAW Youth National Weightlifting meet in Atlanta, Georgia. Brooke finished with competition PR’s for her Snatch, Clean & Jerk and Total. She took 4th place in Snatch and 5th in C&J, and had a 5th…
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WOD June 30, 2017 (Friday)
Read More: WOD June 30, 2017 (Friday)GYMNASTICS: Pistols Tabata alternating Pistols WEIGHTLIFTING: Back Squat E3MOM 15 minutes 3 rep max back squat WOD: “Scotty” AMRAP 11 minutes: 5 Deadlifts, 315/210 18 Wall Ball shots, 20/14 17 Burpee over bar *Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem…
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WOD June 29, 2017 (Thursday)
Read More: WOD June 29, 2017 (Thursday)GYMNASTICS: Bar Muscle-ups EMOM 7 mins 2 chest to bar PU + 1 BMU WEIGHTLIFTING: Hang Power Clean EMOM 10 minutes 2 Hang Power Cleans WOD: AMRAP in 20 Minutes 200M Run 15 Push Ups 100M Uneven Farmer’s Carry
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CrossFit – Tue, Nov 26
CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Deadlift Increase 5 Every Set) Double Vortex (Time) For Time: 30-20-10 Sumo Deadlifts High Pulls Alternating Renegade Rows Then 10-20-30 Wall Balls Single Arm Dumbbell Push Press Rx Bar…
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…